Otherwise you can download a free metronome to help you. I like to use the metronome for a few minutes at the start of a run to help get my rhythm in place...starting at 170bmp and then up to 180bmp for a few minutes.

2. Strengthen your glutes

"Strong glutes makes everything better" - Perry Nickelston

The glutes are the main protectors of the knee. When they become weak or inhibited they allow excess pressure on the knee joint and the muscles that surround it such as the ITB.

When running, the glutes shouldtake most of the load. The gluteus maximus is the biggest and most powerful muscle in the body. But in the presence of pain, injury or excessive sitting it 'switches off' and other muscles are forced to compensate.

Here are some of our favourite exercises to get your glutes back online and functioning: